We started with back squats in sets of 6-4-3-2-1. I went from 85-125 lbs working on full range of motion.

Then we did strict overhead presses. That’s harder because you can’t use any momentum to get the bar moving. We were supposed to do sets of 10-8-6-4-2-1 adding weight each time. My maximum isn’t very high so it was hard to do that. I got to 60 lbs.

The workout was as many reps as possible in 10 minutes of:

  • 6 squat cleans – I did 65 lbs.
  • 8 toes to bar – I still can’t do that so I did knees to chest.
  • 1 rope climb – I did 3 pull-to-stand instead.

I got through 4 full rounds with 2 extra cleans.


I went swimming for the first time since I was sick.  The place I go has three pools in various degrees of warmth.  The heater in the recreation pool had broken so they took the heater out of the lap pool to use in the rec pool.  That made the lap pool quite brisk.  You had to swim fast or freeze to death.  No resting.  I did a half hour of swimming and then bailed for the warmest pool to float/thaw and then the hot tub.


We started with a partner warm up.  One person rowed 250 m while the other did Russian twists.  Then we switched.  After that we did a round of rowing and jumping lunges and then rowing and doing jumping squats where we click our heels together as we jumped.

For strength we did 3 hang snatches (bar from knees to overhead) every minute on the minute for 10 minutes focusing on technique.  I did 55 lbs which is light but it got heavy after a while.

The workout was 21 reps then 15 reps then 9 reps of:

  • Deadlifts – I did 100 lbs because we were supposed to have it light enough to do the 21 reps unbroken.
  • Handstand pushups – I did pike pushups with my feet up on a box.

I did it in 6:36.